Nasihu Don Ranarku Mafi Girma

Wadatacce

• Bita don

Rubuta a cikin jarida. Ajiye mujallar a cikin jakar ku ko jakar jaka, kuma lokacin da kuke bacci ko fushi, ɗauki mintuna kaɗan don tofa. Wannan hanya ce mai aminci don fitar da motsin zuciyar ku ba tare da nisanta abokan aikin ku ba.

Matsawa. Tafiyar mintuna 15 zuwa 30 za ta kwantar da hankalinka, amma idan an ɗaure ku na ɗan lokaci, har ma an nuna tafiya na mintina biyu don rage damuwa.

Ƙirƙiri wurin ibadar aiki. Yi kusurwar teburin ku wuri mai tsarki tare da hoton faɗuwar rana, furanni, dangin ku, masoyi, jagora na ruhaniya ko duk abin da ke kwantar da hankalin ku kuma ya kawo muku salama. Lokacin da kake jin damuwa, je zuwa wurin ibadar ku. "Dakatar da dakika 10 kawai, kalli hoton, sannan numfashi cikin ji ko girgiza hoton," in ji Fred L. Miller, marubucin littafin mai zuwa Yadda Ake Kwanciyar Hankali (Littattafan Warner, 2003).

Numfashi. Chase firgita tare da ƙaramin annashuwa: Yi zurfin numfashi zuwa ƙidaya huɗu, riƙe shi don ƙidaya huɗu, kuma a hankali saki shi zuwa ƙidayar huɗu. Maimaita sau da yawa.

Da mantra. Ƙirƙiri mantra mai kwantar da hankali don karantawa yayin mawuyacin hali. Yi ɗan zurfin numfashi kuma yayin da kuka sake su, gaya wa kanku, "Bari wannan," ko "Kada ku busa."

Idan komai ya kasa, koma gida "mara lafiya." Tambayi wani ya rufe muku, ku koma gida. Sami cikin CD mai kwantar da hankali, tsalle a ƙarƙashin murfin kuma ɗauki hutu da ake buƙata sosai daga aikinku-da sauran duniya.

Bita don